The Best Pelvic Floor Exercise Techniques For Women

The Best Pelvic Floor Exercise Techniques

Watch Physiotherapist, Amanda Savage, teach Stephanie Taylor, Founder and managing Director of Kegel8, techniques to strengthen and support the pelvic floor muscles.


1. Kegel exercise techniques for incontinence: The Knack

If you suffer from incontinence, the Knack technique can be used to avoid those little leaks when you laugh, sneeze or cough. These are the times that you pelvic floor muscles are put under sudden pressure and need to quickly react to save you from embarrassment.  


2. Using arm weights to strengthen your pelvic floor

If you want to get more out of your pelvic floor exercises, and strengthen your muscles even quicker, you can use arm weights.


3. Abdominal exercises for a stronger pelvic floor

Your abdominal muscles help to give more support to your pelvic organs. If you keep the muscles strong they prevent excess weight from sitting on your pelvic floor, which can lead to it weakening.


4. Stability exercises to help incontinence leaks

Your pelvic floor and abdominal muscles need to be kept strong to avoid those little leaks when you sneeze or cough. Here are some quick stability exercises that can strengthen the muscle groups.


5. Stretches for pelvic floor relaxation

If you are struggling with discomfort or pain in your pelvis, it may be a result of exercising the muscles too much, exercising them incorrectly, or simply sitting all day.

6. Pelvic floor exercises on the move: The Squat

The Squat is a technique that helps to relax your pelvic floor. You may not realise you hold tension in your pelvis, but suffer with tight muscles. This is common if you have an office job and spend most of your day sitting.